Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Strict Press Dumbell Rows |
EMOM |
| Wednesday | – | – | – |
| Thursday | WG | OH Reverse Lunges L-Sit |
Task |
| Friday | – | – | . |
| Saturday | – | – | – |
| Sunday | WG | Back Squats Toes to Bar |
Task |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | WG | Dips Sandbag Cleans |
Task |
| Wednesday | M | Run | Task |
| Thursday | WG | Snatch Toes to Bar |
Time |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | WM | Row Push Press |
Task |